ADVANCED Half Ironman Triathlon Plan. 11 to 14 hours per week. 8 Week. Sunday Race.

Average Weekly Training Hours 10:27
Training Load By Week
Average Weekly Training Hours 10:27
Training Load By Week

Designed for advanced age group triathletes, this training plan will help you excel at your upcoming half Ironman event. Athletes who've successfully followed this plan have smashed their PR's and qualified for the Ironman 70.3 World Championship for the first time ever. 

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IM70.3 World Champs slot now! Phil, I can't thank you enough for your help!" - Farid Shavaksha, August 2015 -

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate several races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

 

IS THIS PLAN FOR YOU?

There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. To be successful with this plan you should have at least 18-months experience of triathlon.

 

AUTHOR

Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 1
1:01:00
Run Threshold Session

These sessions will help increase your threshold running pace - a key determinant of Half Ironman run performance. They should be done at somewhere between your approximate 10-km and 10-mile race pace. Check out the Ironman Intensity Zones (attached to day 1) for more guidance on the training zones.

Warm Up:
15mins in Zone 2

MAIN SET
4x7mins at low Zone 4 +60secs rests

Warm Down 
15mins in Zone 2

Sample Day 1
0:55:00
2300m
Pool Swim: Technique

These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See the Instructions (attached separately to day 1) for the Key to Abbreviations.

Warm Up 
400FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests 

MAIN SET 
6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests. 

Warm Down 
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.

Sample Day 2
0:10:00
Run off the bike, fast at first

As soon as you finish cycling, slip your run shoes on and do 5mins in Zone 4, into a warm down of 5mins in Zone 2.

Sample Day 2
0:50:00
Bike Speed Skill Session

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up
10mins in Zone 2,
5mins as (5secs in Zone 5, 55secs in Zone 2)


MAIN SET
20mins as (30secs in upper Zone 4, 30secs in Zone 2), rest 2mins in Zone 1.
10mins as (30secs in upper Zone 4, 30secs in Zone 2).

Warm Down:
5mins in Zone 2

Sample Day 2
0:45:00
Home or Gym Strength & Conditioning Workout

The idea of these workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.

Warm Up:
(5mins in Zone 2, bike, run or rowing machine)

Main Set:
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)


Warm Down:
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.

Sample Day 3
1:00:00
2500m
Pool Swim: Speed Skill

These swim workouts focus on higher intensity swimming. And maintaining good technique at higher speeds. 

Warm Up:

200 alternating (50FC/50BREAST) in Zone 2 +30secs rest,
8x50 as (25FC in Zone 4/25FC in Zone 2) +15secs rests.

MAIN SET 
8x100FC as (50 in Zone 5, 50 in Zone 2) +15secs rests,
100KICK in Zone 2 +10secs rest.
8x50FC in Zone 5 +30secs rests.


Warm Down
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2
+15secs rest,
200FC/PULL in Zone 2.

Sample Day 3
0:39:00
Speed Skill Run

These workouts focus on increasing your ability to run fast. This helps to raise the ceiling of your running ability, so that lower paces feel easier.

Warm Up:
15mins easy in Zone 2,
4 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.


MAIN SET:
3mins in Zone 3 +2mins recovery in Zone 2,
3mins in Zone 4 +2mins recovery in Zone 2,
2mins in Zone 5 +60secs recovery in Zone 1,
1min in Zone 5.

Warm Down:
5mins Zone 2 jog, chatting pace.

Phil Mosley
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My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.